Backblasts

Date: 2025-10-23
AO: thefurnace
Q: Anchorman
PAX: Rim Fire, Deliverance
FNGs: None
COUNT: 3
Warmup
– SSH x20 IC
– Imperial Walkers x15 IC
– Arm Circles forward/backward
– Cherry Pickers x10

The Thang
– Mosey laps around the school loop — at the end of each lap, drop for 10 burpees.
– Hit the hill for some grinders: up the hill for 10 merkins at the top, back down for 5 squats, repeat x3 rounds. – Final lap around the school with a sprint finish back to the court.

Mary
– Flutter Kicks x25 IC
– LBCs x20 IC
– Freddie Mercurys x15 IC

COT
Shared a quick word from Matthew 6:25–34, where Jesus says “Do not be anxious about your life…” and “Seek first His kingdom and His righteousness, and all these things will be added to you.”
Talked about how anxiety comes when we try to control outcomes that aren’t ours to hold. Jesus doesn’t say “don’t care,” He says “come to Me.” The invitation is to trade worry for presence, and fear for faith. Closed in prayer.

Tags: thefurnace, Rim Fire, Deliverance

Date: 2025-10-22
AO: ignite
Q: Anchorman
PAX: Popeye, Flat Tire, Goldfish, Kodak, Michael Smith
FNGs: None
COUNT: 6
Warm-Up (5 min)
– 20 Side Straddle Hops
– 10 Arm Circles
– 10 Imperial Walkers

Main Thang (4 Rounds)
Each round = strength + movement + reflection
Round 1
– 20 Cinder Curls
– 20 Murder Bunnies (forward 20 yds)
– 20 Overhead Presses
– Run the box (perimeter lap)

Round 2
– 20 Goblet Squats
– 20 Murder Bunnies back
– 20 Bent-Over Rows
– Box Run

Round 3
– 20 Block Lunges (10 each leg)
– 20 Murder Bunnies forward
– 20 Thrusters
– Box Run

Round 4
– 20 Block Merkins
– 20 Murder Bunnies back
– 20 Block Burpees (or Block Jumps)
– Box Run

COT Thought:
Birthdays remind us of who we are. We may not have the riches in life but we are a continual testament of our character.

Tags: ignite, Popeye, Flat Tire, Goldfish, Kodak, Michael Smith

Date: 2025-10-29
AO: theaerie
Q: Chasqui , Trifecta
PAX: Cruise, Rifleman
FNGs: None
COUNT: 4
Warm up:
Michael Phelps
Frankenstein
Cherry pickers
Mosey

The Thang:
To/back: 25yd-50yd-100yd
Rotation:
1 person hose duty
The rest:
Walking curls
Overhead press
L/R Rifle carry
Suit case carry
Shoulder carry

Step ups R/L
Merkins
Body weight squats
Shoulder tap merkins
Suicides 10/20/30/40/50

PAX Mix:
Big boy sit ups
American hammers
Flutter kicks
High Plank
Leg Stretching
Side straddle hops
Knee side straddle hops
Bridge rise
Cherry pickers stretch

Announcements: DC Grunt

COT: Push forward, come out and join the morning fun.

Tags: theaerie, Cruise, Rifleman

Date: 2025-10-29
AO: thefarm
Q: Firehead
PAX: Moonshine, Running Man, Lumbergh, Trilogy, Beaver
FNGs: None
COUNT: 5
WARMUP:
Grady Corns – Cadence
Don Quixotes – Cadence
Mosey around the field – OYO

THE THANG:

15 burpees – count
plank 60 – count
Karaoke 1/2 field

20 Carolina Dry Docks – count
50 Squat – count
Australian snow angel – cadence
bear crawl 1/2 field

25 merkins – count
15 Bonnie Blairs – cadence
30 shoulder tap – cadence

Sprint back

MARY:
Flutter Kicks, American Hammers, Side Crunches, LBCs, Bonus Mosey around fields, Rope Climbers

ANNOUNCEMENTS:
Running Man has Q on Saturday

Grunt 11/8 – Signup available

COT:
A couple kids are sick, but grateful that I haven’t gotten sick very much over the last five years. Attribute some of that to F3 and keeping me healthy.

Tags: thefarm, Moonshine, Running Man, Lumbergh, Trilogy, Beaver

Date: 2025-10-29
AO: thedriveway
Q: SAAS
PAX: Flux, Bone, bogey, Play-Doh, Prestige, 2 percent, Malware, Traveler FNGs: None
COUNT: 9
WARMUP: usual
MUSIC: Zach Bryan
THE THANG:
4 ROUNDS:

10 KB Curls (each arm)
10 KB Bent Over Row (each arm)
10 KB Hang Clean & Press (each arm)
10 KB Floor Press (each arm)
20 KB Pressed Flutter Kicks (4 count)
200m loaded carry

MARY: in the thang
ANNOUNCEMENTS: The Grunt 11/8, ruck-covery at ruck-dynasty tomorrow 0600 Discovery Elementary COT: Anecdote told by Kurt Vonnegut:

“I once told my wife I was going out to buy an envelope:
“Oh,” she said, “well, you’re not a poor man. You know, why don’t you go online and buy a hundred envelopes and put them in the closet?” And so I pretended not to hear her. And went out to get an envelope because I have a hell of a good time in the process of buying one envelope.
I meet a lot of people. And see some great looking babies. And a fire engine goes by. And I give them the thumbs up. And I’ll ask a woman what kind of dog that is. And, and I don’t know. The moral of the story is – we’re here on Earth to fart around.
Of course, the computers will do us out of that. But what the computer people don’t realise, or they don’t care, is we’re dancing animals. You know, we love to move around. And it’s like we’re not supposed to dance at all anymore. Let’s all get up and move around a bit right now…or at least dance.”

Tags: thedriveway, Flux, Bone, bogey, Play-Doh, Prestige, 2 percent, Malware, Traveler